Why is my balance worse on one leg?

Side-to-side differences are extremely common and usually reflect your dominant leg, past injury history, or simply more practice on one side. Train the weaker side first and give it an extra set until the gap narrows.

The usual explanations

• Limb dominance: Most people kick, push off, and turn towards one preferred side, accumulating far more practice on it.
• Previous injury: An old ankle sprain or knee injury reduces proprioceptive input on that side, and the deficit often persists for years after the pain has gone.
• Strength asymmetry: Weaker hip abductors, calf, or foot muscles on one side make corrections slower.
• Habitual posture: Standing with weight consistently on one leg reinforces the difference.

How much difference is normal

Small asymmetries are entirely normal and not worth worrying about. A commonly used rule of thumb is that differences beyond roughly 10 to 15 percent in a comparable test are worth addressing, particularly if there is a relevant injury history.

How to close the gap

Start every unilateral exercise with the weaker side and match the stronger side to what the weaker one achieved. Add one extra set for the weaker side. Use single-leg balance holds progressing to eyes closed, Y-balance reaches, and single-leg strength work such as split squats, single-leg Romanian deadlifts, and single-leg calf raises.

Give it time

Balance responds fairly quickly, often within two to four weeks of daily short practice. Strength asymmetries take longer, typically 8 to 12 weeks. Retest every four weeks with the same simple test so you can see whether it is actually changing.

Do not chase perfect symmetry

Complete symmetry is neither achievable nor necessary, and many sports actively create asymmetry. The goal is reducing a meaningful gap, not eliminating every difference.

When to have it looked at

A sudden new asymmetry, one accompanied by pain, numbness, weakness, or dizziness, or a marked difference following a head injury should be assessed by a doctor or physiotherapist rather than trained around.